F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: QuackQuackHonk

Conditions: WET and HUMID PAX: 5 FNGs: None DR PAX: None Warmarama SSH – 30Michael Phelps – 10Imperial Walker – 10Through the Tunnel – 10Burpees – 5 OYO Mosey around the pond. The Thang Divide into two groups, one group on the swings doing Aussie Merkins while the other group was on the benches doing Wing Nuts, all AMRAP except for one PAX counting out 25 Wing Nuts; Flapjack back and forth until all PAX have had a turn counting. Mosey over Bear Crawl bridge and around the small loop. Deck of Death: YHC draws cards and the PAX do…

Conditions: Crisp PAX: 4 FNGs: None, though Submac’s 2.0 desperately wanted to be there DR PAX: — Warmarama Burpees – 5SSH – 30Michael Phelps – 15Pickle Pounders – 10TTT – 10 Burpee Bingo: At any point during this workout, someone can call BINGO, and the whole group must drop for 1 burpee. Rules: The BINGO must be enthusiasticThe same person cannot say BINGO twice in a row.The whole must be within earshot when you say it. Mosey around the pond back to clubhouse. The Thang AMRAP B.O.M.B.S. – All PAX do AMRAP of the following exercises while each PAX takes…

Conditions: *chef kiss* PAX: 4 FNGs: – DR PAX: – Warmarama Burpee – 1 OYO between each of the followingSSH – 30Monkey Humpers – 10Pickle Pointers – 10Toy Soldiers – 10 Mosey to Food Lion parking lot, long way … The Thang Dirty Hookup: 4 count between high plank and horizontal plank against wall, 12 total. Bojangles Biscuit w/Dirty MacDeuce: 4×2 sets of 3 exercises, 12 reps IC, after the first round, YHC let the other PAX choose the three (Legs, Core, Arms). Between sets, run two intervals of speed bumps and sprint the third: Marvel (YHC): Reverse Lunges, LBCs,…

Zoom call link: https://zoom.us/j/884657155 Password: Already sent to PAX via e-mail. If you did not receive it, send an e-mail to HamptonRoads@F3nation.com Competition #1: NFL Draft Pick’em and Watch Party All PAX encouraged to dial in to the zoom call for the first five picks of the NFL draft. Not required, but most likely you will want to have the NFL draft playing in the background on your T.V. Rules: Before the NFL draft begins (Thursday, April 23, 8:00 p.m.), pick the top five picks in the NFL draft via the google form (https://forms.gle/3md65UPWmV61rDKc6).One point for each of your picks that…

Conditions: Let’s just say YHC’s shirt was actually wet through PAX: 3, plus a brace of ducks FNGs: None, but Two Wheel came back out! DR PAX: Nope As there was no Q in sight, YHC took the lead with the other PAX filling in for portions as noted below. ***Marvel*** Warmarama SSH – 30Michael Phelps – 10TTT – 10Imperial Walker – 10 Mosey around the pond, then to the tennis court. The Thang Dora: 100 Merkins, 200 Big Bois, 300 Squats. Odd PAX out did Agassis and whichever PAX replaced him on the run was the “count” for that…

Conditions: Cool wet PAX: 3 FNGs: Surprisingly not DR PAX: Nope Warmarama SSH – 30Pistol Squats – 10/10Michael Phelps – 15TTT – 15 Mosey to dock. The Thang Maupin: Four rounds of the following: 800m run (one lap of pond)49 Merkins49 Big Boy Sit-ups49 Squats For the last two rounds, PAX modified by one PAX assigned each exercise and does the full count while others do AMRAP. Mosey to the clubhouse. Bonus after 4th round: 25 Burpees Mary Dealer’s Choice AMRAP for 1-minute each: Leg Lifts; Hello Dolly. COT Now I know that the LORD saves his anointed; he will…

Conditions: Wet PAX: 2 FNGs: 0 DR PAX: 0 Warmarama SSH – 30Nancy Kerrigans – 10/10TTT – 10Hillbilly Walkers – 10Burpees OYO – 5 Mosey to Food Lion parking lot, the long way. The Thang Escalating Ladder: Out to first speed bump, 10 reps of first exercise, then back. Out to next bump, 10 reps of #1, then 20 reps of #2, back to start. Rinse/repeat, increase reps each time by 10. Big BoysMerkinsSquatsLBCsCDDsLunges Mosey back to clubhouse and then to pathway. Starting at dock, stop at each station (/swing) for the following set. Turn around and go around the…

Conditions: Chilly, but not abysmally chilly, but not warm at all, but not too uncomfortable, but passable for a workout, but… PAX: Tres FNGs: Surprisingly none! DR PAX: All cowards Warmarama SSH – 30Nancy Kerrigans – 10/10Toy Soldiers – 15Good Morning – 15 Mosey around the pond and to the clubhouse. The Thang F3 Uno: The PAX played two rounds of UNO, using the normal rules, except for each color played the PAX completed a specific exercise to the number of reps on the card. Also, if any PAX needed to draw a card for whatever reason, all PAX moseyed…

Conditions: Chillyish? PAX: 3 brave ice warriors FNGs: None DR PAX: None Warmarama SSH – 30Michael Phelps – 15Toy Soldiers – 15TTT – 15 Mosey around the pond and to the playground. The Thang Three (-ish) Doras. With all the below, the odd PAX out ran down past the tennis court to the bridge and back, and upon returning, took over the count for the group. Arm Dora: 100 Pull-Ups (modified as necessary)200 Irkins300 Overhead Claps Leg Dora: 100 Step Ups200 Lunges (2ct)300 Johnny Dramas Mary Core Dora: 100 Boxcutters200 American Hammers (2ct)(The PAX only made it into about 180…

Conditions: Frosty but no wind. PAX: 2 FNGs: None DR PAX: None Warmarama SSH – 30TTT – 15Emperial Walkers – 15 Mosey around the pond and finish at the first swing. The Thang 60 Second AMRAP: 60 second AMRAP at each swing and then run to the next swing. 10 Burpees at every dock. MerkinsSquatsFlutter KicksLeg LiftsAmerican HammersPlank JacksShoulder TapsBig BoysLungesCarolina Dry Docks Mosey to the planter. Step UpsDips To the Picnic Tables. Penguin CrunchesLBCsBox Cutters Finish out with 2 minutes of AMRAP squats. Announcements No workout on Christmas Day; all other workouts Christmas week are normal as scheduled.New Year’s…

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